Stay safe this heat wave

Summary

Life Kit: Stay Safe This Heat Wave – Detailed Summary

Release Date: June 24, 2025

In this episode of NPR's Life Kit, hosted by Marielle Segarra, listeners are guided through practical and expert-backed strategies to navigate the dangers of an intense heat wave currently affecting the Midwest and Northeast. Drawing insights from climate scientists, healthcare professionals, and public health experts, the episode underscores the escalating risks posed by extreme temperatures and offers actionable advice to safeguard oneself and vulnerable communities.

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1. Understanding the Heat Wave and Climate Change

Marielle Segarra opens the episode by highlighting the severity of the current heat wave, with the National Weather Service predicting record high temperatures soaring into the 90s and exceeding 100 degrees in cities like Columbus and Boston. "It's not the heat, it's the humidity that gets you," Segarra explains, emphasizing the compounded effect of high temperatures and oppressive humidity levels, also known as the heat index.

Vijay LeMay, a climate and health scientist at the Natural Resources Defense Council, provides a global perspective on rising temperatures:

"In Pakistan and across South Asia, recorded temperatures, you know, recent years have approached or exceeded 120 degrees Fahrenheit. That's near the limit of tolerability for what the human body can handle." ([01:06])

LeMay underscores that climate change disproportionately affects certain regions, exacerbating existing health disparities, particularly in the Global South:

"The climate crisis threatens to widen and worsen existing health disparities both here in the [United States] and elsewhere, especially in the global South." ([01:22])

He further personalizes the issue by reminding listeners that behind the alarming statistics are real individuals increasingly exposed to climate-related harms:

"Behind all the headlines on climate extremes and broken temperature records, there are real people that are increasingly in harm's way." ([01:35])

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2. Expert Advice on Staying Cool

Dr. Renee Salas, an attending physician at Massachusetts General Hospital, elaborates on the body's physiological responses to heat:

"Our body has ways to dissipate it and to keep us cool. But when we are exposed to certain environments and certain extreme temperatures, sometimes our body just can't keep up." ([01:50])

NPR correspondent Sarah McCammon synthesizes these insights into practical tips, supported by Paul Schramm from the Climate Health Program at the Centers for Disease Control and Prevention (CDC).

a. Hydration and Avoiding Alcohol

Schramm emphasizes the importance of staying hydrated:

"Staying hydrated is very important so that our bodies can produce the sweat they need to keep cool. But it's a good idea to stay away from your favorite beer or cocktail, as disappointing as that might be." ([04:29])

Vijay LeMay adds:

"We recommend avoiding alcohol during extreme temperatures. People should be drinking water, sports drinks or clear juices to help stay hydrated." ([04:51])

b. Clothing and Exposure

Dr. Salas advises on appropriate clothing and maximizing sweat evaporation:

"Try to have as much skin exposed to allow that evaporation of sweat to occur and wearing loose fitting clothing just like you would at the beach." ([05:08])

c. Creating a Cool Environment

Schramm and Dr. Salas discuss strategies to maintain a cool living space:

"Try to keep your house as cool as possible by covering windows to keep the sun out, not using your oven or things that will actually heat up the inside of your house. Opening up the house when it's cool, like in the morning, and using fans to try to bring that cool air in." ([05:37])

Schramm further notes the limited effectiveness of fans in extremely high temperatures:

"Even if you have air conditioning, these tips can also help you use less of it... [But] electric fans won't help much once the temperature reaches the high 90s." ([06:26])

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3. Importance of Staying Informed

Staying updated with weather alerts and community resources is crucial. However, Dr. Salas warns that heat alerts often lag behind actual temperature rises, potentially delaying necessary precautions:

"There's a study that found that often these heat alerts are going out at temperatures that are actually well above when people are already getting sick and being hospitalized." ([07:15])

She stresses the importance of education on recognizing heat illness signs:

"As climate change is making heat more intense and as heat waves are getting more frequent and lasting longer, we all have to become very educated about what to do and what the signs and symptoms are." ([07:37])

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4. Recognizing and Responding to Heat-Related Illnesses

Understanding the difference between heat exhaustion and heat stroke is vital for timely intervention.

a. Heat Exhaustion

Heat exhaustion serves as a warning sign that the body is struggling to cope with excess heat:

"There's a condition that we call heat exhaustion that can come before and I think of it like the body's warning sign that you're starting to get overheated and it can't keep up so you need to do something about it." ([08:17])

Symptoms may include:

• Profuse sweating
• Weakness or dizziness
• Nausea or vomiting
• Pale complexion

Immediate cooling and medical attention are necessary to prevent escalation.

b. Heat Stroke

Heat stroke is a medical emergency where the body loses its ability to regulate temperature:

"With heat stroke, your body actually starts being unable to sweat, so you aren't sweating. So instead you're red, hot and dry. And a really bad sign is confusion or even passing out because it means your brain isn't able to work the way that it should." ([08:28])

Schramm advises:

"The CDC says heat stroke is a medical emergency and recommends calling 911 right away." ([09:03])

Types of Heat Stroke:

1. Exertional Heat Stroke: Affects healthy, active individuals, such as student athletes or outdoor workers, due to excessive physical activity in the heat.
2. Non-Exertional Heat Stroke: Impacts individuals with limited ability to cool down, including the elderly, children, and those with certain health conditions or medications that hinder heat dissipation.

Dr. Salas shares a poignant case illustrating the dangers faced by outdoor workers:

"I will always remember one of my patients. He was a young construction worker who was working two jobs in record breaking Boston heat. He presented with heat stroke, which is again the life threatening, most severe form." ([10:17])

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5. Vulnerable Populations and Social Inequities

Extreme heat does not impact all communities equally. Vijay LeMay highlights how marginalized groups bear a disproportionate burden of climate-related harms:

"Here in the United States, we know that marginalized groups, including low income communities, communities of color, the socially isolated and people with pre-existing health problems are shouldering a hugely disproportionate burden of harm tied to fossil fuel, air pollution and climate change." ([11:06])

Dr. Salas points out structural factors contributing to increased heat exposure:

"If we actually look at areas that were previously redlined and look at them today, these areas can actually be upwards of 10 degrees Fahrenheit hotter than areas of the same city that were not redlined." ([11:54])

LeMay elaborates on the social determinants that heighten vulnerability:

"Some of these groups are often more susceptible to climate risk because of long standing health and environmental inequities, basically poor health status shaped by social determinants like income, education, lack of access to healthy foods or places to engage in physical activity, systemic racism and lack of affordable health insurance coverage." ([11:24])

Dr. Salas emphasizes community solidarity and mutual support:

"We also have to make sure we need to check on our loved ones and neighbors when we know hot weather is coming. Because we are all in this together and we have to look out for one another." ([12:18])

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6. Key Takeaways

Marielle Segarra recaps the essential strategies discussed:

1. Keep Your Body as Cool as Possible

   • Stay hydrated with water, sports drinks, or clear juices.
   • Avoid alcohol.
   • Wear loose-fitting clothing and expose as much skin as possible.
   • Utilize cool spaces like basements or air-conditioned rooms.

2. Stay Informed

   • Monitor local weather updates.
   • Be aware of community cooling resources.

3. Recognize Heat-Related Illnesses

   • Understand the symptoms of heat exhaustion and heat stroke.
   • Seek immediate medical attention when necessary.

4. Acknowledge Vulnerable Populations

   • Recognize that certain communities are more at risk.
   • Support and check on neighbors and loved ones during heat waves.

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7. Conclusion

This episode of Life Kit serves as a crucial reminder of the escalating challenges posed by climate change-induced heat waves. By disseminating expert insights and practical advice, Marielle Segarra empowers listeners to take proactive measures to protect themselves and their communities. As global temperatures continue to rise, such knowledge becomes indispensable in fostering resilience and ensuring public health safety.

For more tips and information, listeners are encouraged to explore additional episodes of Life Kit and subscribe to the newsletter for ongoing support in navigating the complexities of everyday life.

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This summary was crafted based on the podcast transcript provided and aims to encapsulate the key discussions and advice shared during the episode.

Transcript

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[Marielle Segarra]

You're listening to Life KIT from npr. Hey, it's Marielle. There is a dangerous heat wave hitting much of the Midwest and the Northeast this week. According to the National Weather Service, we're likely to see record high temperatures in the 90s and hundreds. You know that old saying, it's not the heat, it's the humidity that gets you? Well, the heat is dangerous, but it's also worth noting the oppressive humidity here, the local heat index, that's an estimate of what it feels like outside, accounting for both air temperature and humidity, could reach 104 degrees in Columbus and 110 in Boston. Vijay Malay is a climate and health scientist at the National Resources Defense Council. And he says the rising temperatures are a global problem.

[Vijay LeMay]

In Pakistan and across South Asia, recorded temperatures, you know, recent years have approached or exceeded 120 degrees Fahrenheit. That's near the limit of tolerability for what the human body can handle.

[Marielle Segarra]

He points out that climate change is hitting some places harder than others.

[Vijay LeMay]

And the climate crisis threatens to widen and worsen existing health disparities both here in the and elsewhere, especially in the global South.

[Marielle Segarra]

Lamay says it's also important to remember.

[Vijay LeMay]

You know, behind all the headlines on climate extremes and broken temperature records, there are real people that are increasingly in harm's way.

[Marielle Segarra]

Dr. Renee Salas is an attending physician at Massachusetts General Hospital. She says when we're exposed to heat.

[Dr. Renee Salas]

Our body has ways to dissipate it and to keep us cool. But when we are exposed to certain environments and certain extreme temperatures, sometimes our body just can't keep up.

[Marielle Segarra]

Last year, 2024 was the hottest on record, and the World Meteorological Organization is predicting that global temperatures will continue at or near record levels in the next five years. On this episode of Life Kit, NPR correspondent Sarah McCammon shares tips from experts about how to stay safer in the heat. This is a rerun, but unfortunately it's still relevant.

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[Paul Schramm]

Let's dive right in. Our first takeaway Keep your body as cool as possible. Starting with the fundamentals like drinking enough water. Staying hydrated is very important so that our bodies can produce the sweat they need to keep cool. But it's a good idea to stay away from your favorite beer or cocktail, as disappointing as that might be.

[Vijay LeMay]

We recommend avoiding alcohol during extreme temperatures. People should be drinking water, sports drinks or clear juices to help stay hydrated.

[Paul Schramm]

That's Paul Schramm with the Climate Health Program at the Centers for Disease control and prevention. Dr. Salas adds this advice.

[Dr. Renee Salas]

The other thing is to try to have as much skin exposed to allow that evaporation of sweat to occur and wearing loose fitting clothing just like you would at the beach.

[Paul Schramm]

And if you have access to a shower, a bath or a cool body of water, that can help lower your temperature.

[Dr. Renee Salas]

And our body can actually transfer that heat to things touching it, like water. Now that's something we can do for ourselves, but we also want to try to create as cool of an environment as possible.

[Paul Schramm]

Now this next part may sound obvious, but when dealing with extreme heat, it's very important to find the coolest specific space possible to be in. If you need to be outside, that could mean a shady spot. And of course nothing beats an indoor air conditioned room. But if you don't have access to air conditioning. Dr. Salas recommends going to the coolest place in your home, like a basement if you have one.

[Dr. Renee Salas]

Try to keep your house as cool as possible by covering windows to keep the sun out, not using your oven or things that will actually heat up the inside of your house. Opening up the house when it's cool, like in the morning, and using fans to try to bring that cool air in.

[Paul Schramm]

Even if you have air conditioning, these tips can also help you use less of it, Dr. Salas says. Fans can help the body get rid of heat by moving air around so our sweat evaporates faster.

[Dr. Renee Salas]

We also have to recognize that when it's really hot, fans are just moving around hot air and won't be enough.

[Paul Schramm]

Paul Schramm with the CDC agrees electric fans won't help much once the temperature reaches the high 90s. And in any case, he says, if you're unhoused or having trouble staying cool at home for any reason, don't hesitate to look for a cooling center nearby.

[Vijay LeMay]

That might be something like a community center, a public library, even some places of business, such as a coffee shop, a movie theater or a mall might operate as a cooling center. You can do that by looking at local information through your local media or your city or county's website.

[Paul Schramm]

That leads us to our next takeaway. Stay informed Dr. Selles says. It's important to note, though, that sometimes heat alerts are issued too late.

[Dr. Renee Salas]

There's a study that found that often these heat alerts are going out at temperatures that are actually well above when people are already getting sick and being hospitalized. And so I think that that's really important for us to recognize that heat illness can happen at much lower temperatures than what we'd think. As climate change is making heat more intense and as heat waves are getting more frequent and lasting longer, we all have to become very educated about what to do and what the signs and symptoms are.

[Paul Schramm]

So in addition to staying informed, try to be proactive, which you're already doing by listening to this episode, our third takeaway. Know when to seek Medical help There are two major heat related illnesses to keep in mind. Those are heat exhaustion and heat stroke. Heat exhaustion, if left untreated, can escalate to a heat stroke.

[Dr. Renee Salas]

There's a condition that we call heat exhaustion that can come before and I think of it like the body's warning sign that you're starting to get overheated and it can't keep up so you need to do something about it.

[Paul Schramm]

Symptoms of heat exhaustion can be Very broad and different for everyone. But they can include things like sweating profusely as your body works overdrive to keep you cool.

[Dr. Renee Salas]

You can feel weak, dizzy, nauseous, even vomit. You can faint and look pale. Now, whenever you have any concern for this, you always need to immediately begin to cool yourself and seek medical care. But if you aren't able to change your environment and cool yourself, this can progress to what's called heat stroke. So with heat stroke, your body actually starts being unable to sweat, so you aren't sweating. So instead you're red, hot and dry. And a really bad sign is confusion or even passing out because it means your brain isn't able to work the way that it should.

[Paul Schramm]

The CDC says heat stroke is a medical emergency and recommends calling 911 right away. There are two general types of heat strokes.

[Dr. Renee Salas]

The first can actually affect healthy, active people who are being active in heat. So you hear stories of student athletes collapsing on the sports field or outdoor workers. And this is just when our body's mechanism just can't get rid of heat because we are just working it too hard and it can't keep up.

[Paul Schramm]

The second type tends to impact people whose bodies have limitations.

[Dr. Renee Salas]

This can typically include people who are young, like children or the elderly. But really anyone who has limitations in their ability to get rid of heat is at risk. So this can be people who have certain health problems or take certain medications that maybe make it harder. So, for example, drugs for blood pressure like diuretics or a medication called an ACE inhibitor, and other medications for mental health conditions like those called the selective serotonin reuptake inhibitors or we often call them SSRIs. Medications like that automatically make individuals more at risk for heat related illness.

[Paul Schramm]

Talk to your doctor about whether any medications you're taking could increase your risk of suffering from heat related illnesses. There are other factors that make some groups of people more susceptible to these illnesses than others.

[Dr. Renee Salas]

So I will always remember one of my patients. He was a young construction worker who was working two jobs in record breaking Boston heat. He presented with heat stroke, which is again the life threatening, most severe form. And I think he just really highlights that for those who have to work outside or in hot indoor conditions, they are extremely vulnerable and they have to be protected. So it's really important to limit physical activity during the hottest part of the day.

[Paul Schramm]

That brings us to our fourth and final takeaway. Know that some folks are disproportionately affected by extreme heat.

[Vijay LeMay]

Here in the United States. We know that marginalized groups, including low income communities, communities of color, the socially isolated and people with pre existing health problems are shouldering a hugely disproportionate burden of harm tied to fossil fuel, air pollution and climate change.

[Paul Schramm]

That's Vijay LeMay again, the climate and health scientist we heard from earlier.

[Vijay LeMay]

Some of these groups are often more susceptible to climate risk because of long standing health and environmental inequities, basically poor health status shaped by social determinants like income, education, lack of access to healthy foods or places to engage in physical activity, systemic racism and lack of affordable health insurance coverage.

[Paul Schramm]

Dr. Salas notes some people are more exposed to heat depending on where they live.

[Dr. Renee Salas]

If we actually look at areas that were previously redlined and look at them today, these areas can actually be upwards of 10 degrees Fahrenheit hotter than areas of the same city that were not redlined. And so there are some people who live in areas that are just hotter than others.

[Paul Schramm]

If you can, look out for others around you.

[Dr. Renee Salas]

And I think importantly, we also have to make sure we need to check on our loved ones and neighbors when we know hot weather is coming. Because we are all in this together and we have to look out for one another.

[Paul Schramm]

To recap, Takeaway 1 Keep your body as cool as possible. Takeaway 2 Stay informed. Check your local news for weather updates and information about community resources and try to be proactive in protecting yourself against the heat. Takeaway 3 Learn to spot the differences between heat exhaustion and heat stroke and know when to seek medical help. And lastly, Takeaway 4 know that some folks are disproportionately affected by extreme heat.

[Marielle Segarra]

That was NPR correspondent Sarah McCammon. For more Life Kit, check out our other episodes. We have one on how to pack a go bag and another on how to buy less stuff. You can find [e-mail] LifeKit and if you love Life Kit and want even more, subscribe to our [e-mail] LifeKitnewsletter this episode of Life Kit was produced by Audrey Wynne, Dustin DeSoto and Sylvie Douglas. It was edited by William Troup. Robert Baldwin III and Rebecca Ramirez contributed to the reporting. Our visuals editor is Beck Harlan and our digital editor is Malika Garib. Megan Cain is our senior supervising editor and Beth Donovan is our executive producer. Our production team also includes Andy Taegle, Claire Marie Schneider and Margaret Serino. Engineering support comes from Gilly Moon and Jay Sizz. I'm Mariel Segarra. Thanks for listening.

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